Tuesday, October 20, 2009

SPRINTERS - written for scy
Stop or change the intervals if you have to...

400 swim freestyle
400 reverse IM - each 100 is drill/kick/drill/swim by 25's
200 easy choice skulling
1:00 rest
4 x 200 @ :15 rest - 50 offside breathing freestyle drill, 50 drill/kick NO FREE
24 x 50 @ :55 as follows:
2- swim free br 4/2
1- swim/kick choice NO FREE
1- all kick
1:00 rest after #24, get HR immediately & OML
8 x 125 as follows:
odds- swim free @ 1:45 - last 50 br 4/2
evens- 75 swim/kick/swim by 25's free, then last 50 swim/kick NO FREE @ 2:00
200 easy loosen = 4200
Get right home, stretch & have a really good dinner. Drink plenty of water and get to sleep as early as possible. No double tomorrow, probably Friday; full drylands on Thursday morning if you're able to do them. Have a great day!